Sonali Shivlani is an Internationally Certified Pregnancy, Lactation and Child Nutrition Counselor and has worked with more than 15,000 couples. Sonali heads CAPPA in India which is the largest Birth Professional Training organization in the World and is the Executive Director of the CAPPA Internati

Top 5 Tips to Deal With Postpartum Backache

Many moms suffer from backache post delivery. This is then blamed on not eating the so-called super foods as prescribed by the older generation! However, even if moms do eat all the ghee and sugar laden foods, they still end up with backaches and that simply stands to reason that ghee and sugar do not strengthen the back.

Why then do backaches happen in the post delivery phase? Here is an answer...

During pregnancy, as your abdomen grows and as the weight in the uterus increases the natural curvature of your spine gets further exaggerated. This is known to cause backache during pregnancyas well. Once you deliver, even though the weight in the front of your body reduces dramatically it does take some time for your back to realign itself. What can help is practicing some back strengthening exercises like the cat and camel posture, pelvic tilts, cobra pose etc.

Moms tend to breastfeed for long hours and this is normal and natural. However most moms do not focus on their breast feeding postures. You must remember that you need to bring the baby closer to you and not bend towards the baby. Also if you try to adjust and tilt your body to the left or the right while breast feeding, to reach the baby’s mouth it will put undue pressure on your back. Make sure, when you sit to breastfeed you are completely comfortable and you use a lot of pillows to support your back, arms and shoulders. A breastfeeding pillow can be a worthwhile investment.

A newborn can pass urine and stools more than 18 times a day and naturally has to be cleaned. Moms tend to place baby on the bed or the cot and bend over to change and clean the baby. This constantly keeps the back in an incorrect posture and causes chronic back pain.

A new mom is generally so overwhelmed with all the changes in her life that she tends to ignore her own health. Do remember to take your prenatal vitamins and supplements including the calcium pills at least till you are exclusively breast feeding.

Once you feel able and up, start doing your back exercises and focus on your posture. Keeping just this in mind can help you get that postpartum backache off your back!

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Sonali Shivlani is an Internationally Certified Pregnancy, Lactation and Child Nutrition Counselor and has worked with more than 15,000 couples. Sonali heads CAPPA in India which is the largest Birth Professional Training organization in the World and is the Executive Director of the CAPPA Internati

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